Let the abdomen bulge when inhaling and tighten when exhaling, which will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth. When walking or standing at ordinary times, as long as the abdomen is reduced by force and combined with abdominal breathing, the muscles of the lower abdomen can be tightened to achieve the purpose of slimming the lower abdomen.

2. Stretch your legs on the ground

Prepare a yoga mat, with the forearm supported on the ground, so that the forearm and the upper arm are at 90 degrees, the toes are on the ground, the body is kept in a straight line, the hips are slightly raised, and the abdomen is tightened, and it stays for 3 seconds (yoga mat can avoid arm injury).

Touch the ground with your left toe, lift your right foot, stay for 5 seconds, and then change your feet to do the same thing. 1 round Repeat the above two steps 12- 15 for 3 rounds. This set of movements can train the muscle strength of the abdomen, back and buttocks.

3. Toes touch the ground

Lie flat with your thighs bent at a right angle of 90 degrees and your calves parallel to the ground. Put your hands on your sides naturally, palms down. At this time, the whole body is tight and the back is close to the floor.

Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.

4, supine alternate

The main exercise area of alternating method is lateral abdominal muscle. Put your hands behind your neck, bend your legs, and then push out one leg alternately. Note that the kicked leg has a certain distance from the ground, but not too high, so that the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.

5. Sit in a chair and lift your legs

Prepare a chair without rollers. People sit in front of the chair 1/3, keep their hands on both sides of the chair surface to keep balance, put their feet together, tighten their abdomen, and lean back slightly.

After tightening abdominal training, put your feet together and bend your knees to at least the same height as the chair surface, then put down your feet and step on the ground, and do 10- 12 1 round, * * for 3 rounds.